If we ate like our ancestors did just 200 years ago, our plates would be filled with unprocessed, nutrient-dense, organic foods—free from synthetic chemicals and additives. These are the kinds of foods that nourish the body as God intended, providing the building blocks for vibrant health and healing. God designed us with incredible precision and purpose—“fearfully and wonderfully made” (Psalm 139:14)—and it’s our responsibility to honor that design with the choices we make each day. Every time you eat or shop for groceries, you are making a decision that can either build your health or weaken it. Choose nourishment first, and flavor will follow. Let’s treat our bodies with the reverence and care they deserve.
You don’t need to be perfect to be healthy, just consistent in a healthy lifestyle.
The American diet has undergone a radical transformation over the past century. Once rooted in home-cooked meals made from whole foods, today’s Standard American Diet (SAD) is characterized by processed foods, refined sugars, unhealthy fats, and excessive animal products. This shift has contributed to a nationwide health crisis, with rising rates of obesity, diabetes, heart disease, and other chronic illnesses. Understanding the link between diet and disease is essential for reversing these alarming trends.
Processed Foods and Chronic Disease
More than 60% of the calories consumed by Americans today come from ultra-processed foods (Monteiro et al., 2019). These include fast food, sugary snacks, frozen dinners, sodas, and refined carbohydrates. These foods are typically stripped of fiber and nutrients while being high in salt, sugar, and unhealthy fats. This combination is a recipe for metabolic dysfunction.
A study published in The BMJ found that a higher intake of ultra-processed foods was associated with increased risk of cardiovascular disease, coronary heart disease, and cerebrovascular disease (Srour et al., 2019). Another study from the Journal of the American Medical Association (JAMA) showed a strong correlation between processed food consumption and all-cause mortality (Rico-Campà et al., 2019).
Excessive Sugar Intake and Metabolic Syndrome
The typical American consumes around 17 to 25 teaspoons of added sugar per day—far exceeding the American Heart Association’s recommended limit of 6 teaspoons for women and 9 for men (Centers for Disease Control and Prevention [CDC], 2022). Excess sugar intake contributes to insulin resistance, type 2 diabetes, non-alcoholic fatty liver disease, and obesity.
A landmark study in JAMA Internal Medicine revealed that individuals who consumed 25% or more of their daily calories from added sugar were more than twice as likely to die from heart disease as those who consumed less than 10% (Yang et al., 2014). Sugar-sweetened beverages, including sodas and fruit drinks, are especially harmful and account for a large percentage of added sugar in the American diet.
Saturated Fat, Red Meat, and Heart Disease
Although fat is an essential macronutrient, the type of fat consumed is crucial. The SAD is high in saturated fats and trans fats, often from red meat, fried foods, cheese, and processed snacks. Diets rich in these fats are linked to increased levels of LDL cholesterol and a higher risk of atherosclerosis and coronary artery disease.
The Harvard T.H. Chan School of Public Health reported that replacing saturated fat with healthier fats (such as polyunsaturated fats from nuts and seeds) significantly lowers the risk of heart disease (Li et al., 2015). Furthermore, a meta-analysis published in Circulation concluded that red and processed meat consumption is associated with a higher risk of coronary heart disease and diabetes (Micha et al., 2010).
Lack of Fiber and Gut Health Disruption
Fiber plays a crucial role in digestive health, weight management, blood sugar control, and cholesterol regulation. Yet, the average American consumes only about 15 grams of fiber per day—less than half the recommended amount (USDA, 2020). This fiber deficiency not only contributes to constipation and gastrointestinal issues but also disrupts the gut microbiome.
A disrupted microbiome, or dysbiosis, has been linked to numerous chronic conditions, including obesity, autoimmune diseases, and even mental health disorders (Valdes et al., 2018). A plant-rich, high-fiber diet helps nourish beneficial gut bacteria, promoting systemic health.
The Obesity Epidemic
Obesity rates in the U.S. have skyrocketed over the last few decades. As of 2022, over 42% of American adults are classified as obese, and nearly 10% have severe obesity (CDC, 2022). This is no coincidence. The caloric density, palatability, and addictive properties of ultra-processed foods are engineered to promote overeating.
Obesity is a gateway condition, increasing the risk for type 2 diabetes, heart disease, hypertension, certain cancers, sleep apnea, and more. The economic burden of obesity-related healthcare costs is estimated at over $173 billion annually in the U.S. alone (CDC, 2022).
The Rise of Type 2 Diabetes
Alongside obesity, type 2 diabetes has reached epidemic levels. Poor dietary habits—especially diets high in refined carbohydrates and sugars—are a primary driver. Studies show that diets emphasizing whole, plant-based foods can significantly reduce the risk of type 2 diabetes and may even reverse it in some cases (Barnard et al., 2009).
The CDC estimates that over 37 million Americans have diabetes, and an additional 96 million adults have prediabetes (CDC, 2022). Alarmingly, many of these cases go undiagnosed until serious complications arise.
Nutrient Deficiencies in a Land of Plenty
Despite caloric excess, many Americans are undernourished when it comes to essential nutrients. Micronutrient deficiencies in magnesium, potassium, vitamin D, and omega-3 fatty acids are widespread due to the overconsumption of nutrient-poor foods. These deficiencies are linked to muscle cramps, fatigue, weakened immunity, cardiovascular problems, and mood disorders.
For example, a study in The American Journal of Clinical Nutrition found that low magnesium intake is associated with increased inflammation and insulin resistance (Rosique-Esteban et al., 2018). Vitamin D deficiency is also common, especially in northern climates, and is tied to poor bone health, immune dysfunction, and increased risk of depression (Holick, 2007).
A Better Path Forward
The current state of American health is not irreversible. Numerous studies confirm that shifting toward a whole-food, plant-rich diet can prevent and even reverse many chronic diseases. The Adventist Health Study, EPIC-Oxford study, and Ornish Lifestyle Program all highlight the profound benefits of diets rich in fruits, vegetables, legumes, nuts, seeds, and whole grains.
Corporate wellness initiatives, school nutrition reform, and public health campaigns can play an important role in reshaping dietary habits. On an individual level, small steps such as cooking more meals at home, reading nutrition labels, avoiding sugar-sweetened beverages, and increasing fruit and vegetable intake can lead to significant improvements in health outcomes.
Conclusion
The American diet is a driving force behind the nation’s declining health. Its reliance on processed foods, added sugars, unhealthy fats, and animal products has contributed to epidemics of obesity, diabetes, cardiovascular disease, and more. But hope lies in education, policy change, and individual empowerment to make healthier choices. By returning to a diet centered on whole, minimally processed foods, Americans can reclaim their health—one plate at a time.
As you prepare meals or shop for groceries, pause and ask yourself a simple but powerful question: Will this nourish my body or harm it? Your daily decisions have the power to either support healing or contribute to decline. I encourage you—and pray for you—to choose the life-giving option at least 80% of the time. Your body is a remarkable creation, and it deserves to be treated with wisdom, intention, and care.
Ready to take back control of your health?
If you’re looking for personalized guidance on how to eat for wellness, reverse chronic health issues, or create a practical plan for lasting transformation, I’d love to walk that journey with you. Visit WellnessWithWally.com to learn more, schedule a free discovery call, or explore our nutrition programs and resources.
You were made for vitality. Let’s get you there—one nourishing choice at a time.
Healthy Wishes
Wally Bishop I.N.H.C., C.N.C., C.I.C.P.
Board Certified Holistic Health Practitioner
Board Certified Functional Nutrition Coach
Remember: This information is for educational purposes and should not replace professional medical advice. Always consult with your healthcare provider about your individual health needs and cancer prevention strategies.
The contents of this blog are not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.
References
Barnard, N. D., Cohen, J., Jenkins, D. J. A., Turner-McGrievy, G., Gloede, L., Green, A., … & Talpers, S. (2009). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care, 29(8), 1777–1783. https://doi.org/10.2337/dc06-0606
Centers for Disease Control and Prevention. (2022). Adult obesity facts. https://www.cdc.gov/obesity/data/adult.html
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553
Li, Y., Hruby, A., Bernstein, A. M., Ley, S. H., Wang, D. D., Chiuve, S. E., … & Hu, F. B. (2015). Saturated fats compared with unsaturated fats and sources of carbohydrates about the risk of coronary heart disease. Journal of the American College of Cardiology, 66(14), 1538–1548. https://doi.org/10.1016/j.jacc.2015.07.055
Micha, R., Wallace, S. K., & Mozaffarian, D. (2010). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus. Circulation, 121(21), 2271–2283. https://doi.org/10.1161/CIRCULATIONAHA.109.924977
Monteiro, C. A., Moubarac, J. C., Levy, R. B., Canella, D. S., Louzada, M. L. C., & Cannon, G. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762
Rico-Campà, A., Martínez-González, M. A., Alvarez-Alvarez, I., de Deus Mendonça, R., de la Fuente-Arrillaga, C., Gómez-Donoso, C., & Bes-Rastrollo, M. (2019). Association between consumption of ultra-processed foods and all-cause mortality: SUN prospective cohort study. BMJ, 365, l1949. https://doi.org/10.1136/bmj.l1949
Rosique-Esteban, N., Guasch-Ferré, M., Hernández-Alonso, P., & Salas-Salvadó, J. (2018). Dietary magnesium and cardiovascular disease: A review with emphasis on epidemiological studies. Nutrients, 10(2), 168. https://doi.org/10.3390/nu10020168
Srour, B., Fezeu, L. K., Kesse-Guyot, E., Allès, B., Méjean, C., Andrianasolo, R. M., … & Touvier, M. (2019). Ultra-processed food intake and risk of cardiovascular disease: Prospective cohort study (NutriNet-Santé). BMJ, 365, l1451. https://doi.org/10.1136/bmj.l1451
USDA. (2020). Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov/
Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ, 361, k2179. https://doi.org/10.1136/bmj.k2179
Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular disease mortality among US adults. JAMA Internal Medicine, 174(4), 516–524. https://doi.org/10.1001/jamainternmed.2013.13563
